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Friday - 10/21/22

Writer's picture: EllieEllie

TGIF, Community Fitness Club! We will close out the week with a tabata-style workout. In a tabata, you perform given movements for eight rounds of 20 seconds of work and 10 seconds of rest.


In the first tabata of today’s WOD, you will cycle through each scale variation twice. That is, you will perform a front scale on your left foot for 20 seconds, then a front scale on your right foot for 20 seconds, then a back scale on your left foot for 20 seconds, then a back scale on your right foot for 20 seconds. You will then repeat all four movements one more time.


In the next four tabatas, you cycle through bear crawl, mountain climbers, Superman hold, and flutter kicks, resting one minute between each tabata.


To time today’s workout using the SmartWOD timer app:

  1. Select “TABATA”.

  2. Choose 8 rounds of 0:20 work, 0:10 rest.

  3. Press the plus sign beside “Add sets (optional)”.

  4. Choose 5 sets with 1 minute of rest between sets.

  5. Press “START TIMER”.

Everyone will be performing the same workout today. The only differences will be in how you modify the movements, how long you are able to hold the movements, and how many reps of the movements you are able to do. Do your best today and that will be good enough.


Everyone:

Tabata 1 - Scales (front left, front right, back left, back right)

Rest 1 minute

Tabata 2 - Cycle through bear crawl, mountain climbers, Superman hold, and flutter kicks

Rest 1 minute

Tabata 3 - Cycle through bear crawl, mountain climbers, Superman hold, and flutter kicks

Rest 1 minute

Tabata 4 - Cycle through bear crawl, mountain climbers, Superman hold, and flutter kicks

Rest 1 minute

Tabata 5 - Cycle through bear crawl, mountain climbers, Superman hold, and flutter kicks


Not sure what some of the movements are? Click on the following links for more information:




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